I would like to see recommended warm ups accompanying posted wods

12:25 RX

9+1 RX

M/40/5’9”/195#

amrap'12
7 box jumps 90 cm
14 kbrs 24
7+13

7 rounds exactly 
31” box, 70 lbs. dumbbell 

Did like 6, idk if 7 rounds, 12min 
36 inch, 7 jumps
20kbswings 50lb

Male24y175cm

8 rounds rx

9 rds + 7 jumps in 10th

M/26/5'8"/165lb
CrossFit AFK

5+7 - Rx (I started strong, in round 3 my back started to blow up with a bad pump from the swings. It made it unbearable to do the swings. I did some looking into this and it is likely from tight hips. This often happens on swings, sometimes other hinging exercises too. I better get this squared away because it's really limiting my ability to perform and express my capacity during workouts like this.)

Lesson Plan
Warm-up
3 rounds 
30-seconds each station
20ft lateral shuffle back and forth
Lunge steps with overhead reach
Kick-outs (top half burpees)
Reverse grip hang
Skill
Verticle jump 1-1-2-2-3-3
Broad jump 1-1-2-2-3-3
Reverse Tabata lateral box jump
-6inch box or less, starting on the box, touch and go
Depth box jump
-build-up to the box height you will use in the workout
Then,
Reverse Tabata with light kettlebells
odds: banded Russian kettlebell swings
evens: American kettlebell swings
Build-up
2 mini rounds
2 box jumps
2 kettlebell swings
-practice height and weight for the workout
Workout of the day
-rest on top of the box
-step into the jump if needed, still use a two-foot jump
-swing as long as you can breath
Cool-down
2 rounds
10 over-overs
10 under-unders
couch stretch, each side
kneeling hamstring stretch, each side
front split stretch, each side

9+8 s
each set of reps was completed unbroken. Slowly sometimes on box jumps though 😅

20” box
16kg/35# KB

F/25/5’5/148
CrossFit AFK

A mere fortnight later...
9+9
Intermediate (30" & 24kg)
M/53/175/5'11"

Rxd 7 rds
M/55

7+6 rx

9 rounds + 7 box jumps, intermediate option (14-Aug-2022)

6 rds exactly scaled to 28.5” bj and 35# kb swings 

7 + 7 
30" box. 32kg KB
M/35/197

5rds + 1rep w/ 24kg KB

8 rondas + 14rep (kb24kg)
Total 182rep

AMRAP 12 min
7 step ups, 2nd garage stair, strict and isolated
14 kb swings, 35#

8 rds + 12 kb swings of 9th rd

M/36/6'/175#

8 rounds; 36" box, 53# KB

Deo gratias

11+8 reps
intermediate scale

8 rounds + 1 box jump

Intermediate

10 rounds + 7 box jump 
30" box
20kg KB (heaviest in gym) 

24k kettlebell
low box

8 rounds 6 swings, first session after years

8 rounds
7 box jumps
14 kb swings, 22kgs 

SC to 30" & 50# kb...7+2/-
Could go up to 60# kb next time.

30”, 53lb, 7 Rds 

Result= 8rds+7 Box Jumps 
*Scaled 30" Box Jumps
*32kg Kettlebell Throughout 

Modified
--
Complete as many rounds as possible in 12 minutes of:

10 jumping air squats
20 DB Russian swings @ 14 kg

7 rounds + 10 squats  + 10 swings. Completed round 8 in a little over 12 minutes. 
--
Peace.

Intermediate'ish hotel workout
12 min AMRAP
7 tuck jumps (no box - would have cleared at least 30")
14 DB Swings 50# (heaviest DB there, no KBs)
9 rds

Could have been 10 rds but I might have lost track after round 6 so I just assume I only did 9.

scaled to:
7 - 36" box
14 - 55lb dumbbell American swings

7 rounds + 7 box jumps/9 swings

7 BJ 32" + 14 KBS 74#

7 rounds

If you don't have a heavy kettlebell, this homemade T-handle can be used for swings.

7 rounds + 7 box jumps
30 in box, 30 lbs KB

50/M/5'11''/224
Scaled to
24'' Box and 40lbs kettlebell
5rds+7 reps

36"box. 24 kg KB is the heaviest I had. American swings. Home gym.

7 or 8 rounds. Lost count but ended on a complete number of rounds.

Squat snatch practice after. Up to 135lbs.
Power cleans and split jerks after that up to 185lbs. 

M 52/205/6’
Intermediate scale.  10+1.

12min AMRAP: 11+14reps

7 Box Jumps 
14 KBS
(30”/24kg)

GWU: 2x 1min SUs/10 GoodMornings/10 HollowRocks/10 Superman’s 

SPWU: Box Jumps
Vertical Jumps/^ Wod Height

KBS
^Wod

COOLDOWN: 400m walk
lat/shoulder/legs

Scaled, 131 Reps

20-in box, then I Switch up to 24-in Box during the Metcon
45lb(20kg) Kettlebell 

45 lb kb, 24" box. 9 rounds (7 box jumps, 14 kb swings).

It is so helpful to have the WOD programming. I should post my scores more often.

M/48/6’/210
20” box
55kb
7rds +7BJ 3KB

M/31yr  Rx’d 6 rounds exactly.   

Intermediate:  9 rds + 13 reps 

M/ 39y / 170# / 68”

M/47/6'2"/185#

Women's rx'd 
9 rds + 7 with nasal breathing only...compare to with same scale was 9 rds + 2 with regular breathing 

Intermediate 
10 rounds + 1 rep

Scaled to
24" step ups
Russian KBS--32kg
9 rnds plus 6 step ups
m/52/175
I think compare to kbs were to just above my forehead---today's were up to chest level
compare to--(
Scaled to
24" step ups
32 kg kbs
7 rnds plus 7 step ups

First timer here - Beginner scaled. Did 10 rounds, 7 steps and 9 Swings. Awesome, now catching my breath 💪

intermediate
55 lbs kb
7 rounds

Rx'd 5 + 7 jump up 

Intermediate

8 rounds + 14reps

Scaled to 12 min AMRAP of
9 box jumps, 24”
14 kb swings, 53#
6 rounds + 5 swings, then finished the 7th round

59/5’8”/156

30" box, 35lb dumbbell

6 rounds exactly

Intermediate Option:
Complete as many rounds as possible in 12 minutes of:
7 box jumps
14 kettlebell swings
♂ 30-in box, 24-kg KB
7+5

30" box, 24kg dumbbell
8 rounds exactly

Complete as many rounds as possible in 12 minutes of:
7 box jumps
14 kettlebell swings
24-in box, 50 lbs kettlebell 
7+3

Intermediate 6+14 slow and steady today completed 10 in 18:30  
Then did 5 rounds of Intermediate with a 400m jog per round 19:36 
Afternoon Inter. Scale 8+4
Wife 16in box #20 KB 7 rounds 

Box height Rx
KB intermediate

8R+10

https://youtu.be/c7-li4rzdSc

intermediate

10 rounds + 9 reps

Nice workout!!! Those Boxes seemed a little bit unstable, did that fact challenge even more the workout? 

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Weightlifting and... gymnastics? Probably, at this height. Jumping with a big range of motion and jumping with weight, core to extremity, rhythm are also themes.

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM
									x
HEAVY

STAMINA SCALE
2 rounds of:
3:00 box jumps
3:00 kb swings

STRENGTH SCALE
AMRAP in 12 minutes of:
2 box jumps
6 kb swings
*go as close to rx as possible

ENDURANCE SCALE
AMRAP in 12 minutes of:
14 box jumps (touch-and-go, lower box, feet together)
14 kb swings (light enough weight to go unbroken)

MY STUFF
Checked the box. 24k kettlebell, 24-in box, didn't count rounds.

GENERAL FEAR LEVEL: 7

I see the demo is from 2019, so want to validate that the standards have not changed. Do the arms need to remain straight during the swing or can they bend (doing more of a clean movement) and then fully lockout overhead?

Should it be noted that this is the American version of the swing whereas the Russian version only brings the bell up to eye level? I find as I get older my shoulders, hips, and SI joint (all arthritic) do not do well with this extended version of the swing. I’ve transitioned/sub’d the Russian swing and found that my issues are resolved.